August 17, 2022 – Competition Program

Primary Training Session
Get Moving || Warm-Up

Every 5 minutes, for 10 minutes (2 sets) at 60-70% intensity of:
30/20 Calories of Machine of Choice
20 Air Squats
10 Ring Rows

followed by…

Every 3 minutes, for 9 minutes (3 sets) at 80-90% intensity of:
15 Russian Kettlebell Swings
12-16 Alternating Jump Lunges

A.
Six sets of:
Front Squat x 2 reps @ 75%
Rest as needed

B.
Three sets of:
2 Clean Lift-Offs + Power Clean + Front Squat + Jerk @ 50% of 1-RM Clean and Jerk
Rest 90 seconds

Three sets of:
Clean Lift-Off + Power Clean + Clean + Jerk @ 60% of 1-RM Clean and Jerk
Rest 90 seconds

Four sets of:
Power Clean + Clean + Jerk @ 70-75% of 1-RM Clean and Jerk
Rest 90 seconds

C.
Every minute, on the minute, for 21 minutes (7 sets) of:
Station 1: 20/15 Calorie Bike or Row
Station 2: 14 Single Dumbbell Box Step Ups (24/20″; 50/35 lbs)
Station 3: 6 Squat Clean Thrusters (155/105 lbs)

Athlete Notes:
Due to popular demand, Wednesday EMOM’s have made their return. Name of the game on these is always staying ahead of the clock. Don’t look at this as a 21 minute workout. Instead, look at this as a one minute at a time workout. Try to find ways to narrow your focus so that you can stay checked in and keep moving! Hit the bike hard, move quickly on the step ups, and then fast singles on the squat clean thrusters will be the ticket for today. Remember, this one is only 21 minutes, we’ll be sure to get much longer than that :).